12 KEYS TO A HEALTHY FUTURE

Revised By

Marilyn Albertson

May you all make it to a healthy 100 and a half!

Establishing healthy lifestyle behaviors throughout your life influences optimal aging

-Practice Being Safe

-Know Your Health Numbers

-Stress Management

-Financial Affairs

-Sleep

-Taking Time for You

-Positive Attitude

-Eating Smart

-Physical Activity

-Brain Activity

-Social Activity

-Tuning Into the Times

Attitude is Everything

•Accept change

•Don’t let ageism in

•Stay mentally healthy

•Do things that make you happy

Story of Janet’s Sister Irene - 94

Eating Smart and Healthy• Examine your relationship with food

• Eat a variety of nutritious foods

• Don’t skip breakfast

• Control your portions

• Everything in moderation

• Drink more water

• Get the skinny on fat

• Fight cholesterol

• Just say NO to excess sodium

• Consume less sugar

• Carb up the healthy way

• Eat smart while eating out

• Count your calories

Get Fit!

• Balance

• Endurance

• Strength

• Flexibility

Goal = 150 minutes per week

Get Fit!

Include Physical Activity in your Life

• Make it a priority

• Make it easy

• Make it social

• Make it interesting

• Make it fun

• Exercise doesn’t just happen,

you have to make it happen

Use Your Brain

Brain stays healthy or improves with:

• Socialization

• Mental Stimulation

• Physical Activity

• Nutrition

• Sleep

Be Social

Meaningful relationships, social experiences, and activities contribute to:

- Overall physical and mental health and well-being

- Happiness

- Decreased Depression

• Finding ways to volunteer and help in your community makes a big difference in your overall health:

– Volunteer at one place

– Explore new ways to volunteer according to needs in your community

– Volunteer in your neighborhood

Be Social and Serve

Tuning Into the Times

• Promotes life-long learning

• Increases knowledge

• Enhances problem-solving & decision making

• Exercises the brain

• Broadens social opportunities

Tuning Into the Times

• Cell Phones and Smart Phones

• Computers and the Internet

• Video Games

• Music

• Current Events

• Skype/Zoom

• Instagram Old dogs CAN

learn new tricks!

Stay Safe!

• Home Safety

• Motor Vehicle Safety

• Personal/Health Safety

• Recreational Safety

• Emergency Preparedness

• Internet Safety

• Scams and Cons

Know Your Numbers

• Cholesterol: <200

• Triglycerides: <150

• Blood Pressure: 120/80

• Blood Sugar: <100

• Body Mass Index: 18-25

• Waist Circumference:

<40 (men) & <35 (women)

What are your numbers?

BMIWeight in pounds / (height in inches x height in inches) x 703

Waist CircumferencePlace a tape measure around your bare abdomen just above your hip bone. Be sure the tape is snug, but does not compress your skin, and is parallel to

the floor. Relax, exhale, then measure.

Manage Your Stress

Change the situation

• Avoid the stressor

• Alter the stressor

Change your reaction

• Accept the stressor

• Adapt to the stressor

Manage Your Stress

• Set aside relaxation time

• Connect with others

• Do something you enjoy every day

• Keep your sense of humor

• Practice deep breathing

• Work on a hobby

Basic Financial Affairs

• Budget Development

• Money Management

• Wise Use of Credit

• Consumer Protection

• Saving Goals

Sleep Tight

Sleep is Important:

• Learning and Memory

• Metabolism and Weight

• Safety

• Mood

• Heart Health

• Disease Prevention

Sleep Tight

Sleep Recommendations:

• Use your bed for sleep

• Ditch the screens

• Restrict time in bed if time spent in bed is lying awake

• Exercise in the afternoon or early evening - not within a few hours of bedtime

• Avoid caffeine, nicotine, and alcohol at least 3-4 hours before going to bed

• Try to go to bed at the same time every night…and wake up at the same time every morning

• Keep in mind that daytime naps affect nighttime sleep

Take Time For You

• Get to know yourself

• Take care of yourself

• Take a Break

• Make a “to do list”

• Be physically active

• Eat smart and drink water

• Relax

• Laugh

• Learn to say “NO”

• Create a bucket list

Aging in an inevitable process…

By embracing a healthy

lifestyle throughout life

you will have a greater

ability to engineer a

positive approach to

the aging process.

• THE INF0RMATION ON THIS POWER POINT COMES FROM KANSAS STATE UNIVERSITY:

• https://www.aging.k-state.edu/programs/embracing-aging/embracing-aging.html

(see next slide for support materials list)

• Power Point “Keys to Embracing Aging 101” was adapted.

• In a training I attended at National Extension Association of Family and Consumer Sciences Conference 2018, KSU faculty indicated they adapt the power point and title when working with teens but teach same concepts. That is what I have done here.

Contact me for more information:

Marilyn Albertson 385-468-4836

Marilyn.Albertson@usu.edu

Utah State University Extension

SLC County

2001 South State Street, S1-300

Salt Lake City Utah. 84114

RESOURCE INFORMATION For youth audiences:

The title was changed from “KEYS TO EMBRACING

AGING” TO “12 KEYS TO A HEALTHY FUTURE”.

Additional pictures of youth or children and a couple

of extra slides were added. The majority of activities

used were taken directly from the Keys to Embracing

Aging Leader Guide, worksheets and other

resources listed on their website.

See notes pages below slides for power point info.

-Marilyn Albertson, Salt Lake County

Utah State University Extension –2019

• Key Program Materials

• Leader's Guide

PowerPoints

• Keys to Embracing Aging 101

• Positive Attitude

• Eating Smart

• Physical Activity

• Brain Activity

• Social Activity

• Tuning Into the Times

• Practice Being Safe

• Know Your Health Numbers

• Stress Management

• Financial Affairs

• Sleep

• Taking Time for You

Taking Time for You

• Keys to Embracing Aging Worksheets

• BMI

• My Bucket List

• Build Your Savings

• Eating Smart MyPlate

• Family Emergency Plan

• Ready on a Budget

• Recipe Cards

• Stress Management

• What Are You Doing to Prepare?

• Activity Guides

• Neurobics Olympics

• Deskercise -- Sit, Stretch, Strengthen

• Deskercise: Small Joints are a Big Deal

Support Materials on Website

Fact Sheet Publications

•Keys to Embracing Aging 101

•Positive Attitude

•Eating Smart

•Physical Activity

•Brain Activity

•Social Activity

•Tuning Into the Times

•Practice Being Safe

•Know Your Health Numbers

•Stress Management

•Financial Affairs

•Sleep

•Taking Time for You

Evaluations

101 Evaluation

Individual Key Evaluations

Program Support Materials

News Release/Consumer Tips

Marketing Flyer

Success Story Template

3-Panel Poster

• Attached on the next page is another style of Title slide if you would rather use this when presenting to teens.

Additional title slide

Presented by Marilyn Albertson,

Utah State University Extension Associate Professor

12 KEYS TO AHEALTHYFUTURE